Rabia Shahzad, the youngest Pakistani weightlifter has been beating the odds in a society where most norms are hard-lined by a code of conduct on how women should behave. Bagging a gold medal in Hampshire Weightlifting Championship a day after winning silver in Welsh Open Championship, Shahzad is a natural at what she does. “I wasn’t expecting a gold in Hampshire at all. I thought I just have to take this very easy and this is just practice for me. I told my family to not expect a win from me. But when I looked at the scoreboard my points were the highest and that was something I did not expect at all.” She comments on her big gold win. The 21-year-old student spoke to MAG about her journey of becoming a weightlifting champion and shares some fitness advice. Tag along as we connect with Rabia Shahzad.

We all know you as the youngest weightlifting champion but who is Rabia Shahzad? Tell us something about yourself.

At present I am enrolled in IBA in the BBA programme. I love to travel and wrestle; I am generally very talkative and there is nothing I enjoy more than a good conversation.

Is your family supportive of your ambitions and choices?

My father has a huge heart and has supported me throughout. As a kid, I always used to switch from one sport to another. Once I told my father that I wish to try my hand at discus and javelin throw and shot put and the next day I had all the equipments in my house. Although, he knew my interest in the mentioned sports perhans wasn’t going to last, yet he supported me regardless.

What inspired you to become a weightlifter?

As a kid I was very much into activities that would challenge my physical strength and I have always been strong. Even my family used to tell me to go towards sports and my father has always been very sporty. So, he always used to tell me that I must opt for sports as a career.

How much weights should a beginner start with?

A beginner should start lifting with a rod. It can be five or 10 kgs, as much as they are comfortable with. But what you have to work on is your technique. To build the techniques of a clean jerk-and-snatch, people even start with a PVC pipe. So, it’s not like you have to start picking up weights on the first day. It can even take a couple of years for a person to start lifting heavy weights, but once you work on your technique then moving to the weights is not so difficult.

Tell our readers about your diet plan?

I have very specific diet choices since I am competing in the lightest weight category. And although I am 5’5” and the girls in my weight category are supposed to be 4’9”. In order to maintain myself in that category, I have to eat very carefully. I mostly take protein like steamed chicken and for dinner, I avoid carbs. Other than that, egg whites, nuts, chicken, fish or anything with proteins is a part of my diet.

What is your fitness routine?

I have a training session in the morning and then in the evening, so I train twice a day, six days a week.

Do weightlifters need any supplements?

I have tried pre-workout supplements. They are supplements that have a high content of caffeine so they keep you up at night. I had such a difficult time adjusting to them that I thought I would just give up on weightlifting but then I just gave up on the supplements. So, I would advise against them. I’m doing just fine without any supplements.

Does a person’s body weight have anything to do with the amount of weight he or she should be lifting?

Yes, absolutely. As your body weight increases, your strength and power increases too. That’s why even in the competition, as your body weight increases, the amount of weight you’re supposed to lift also increases.

What kind of strength training exercises should a person do?

If you want pure strength in your body you have to work on your squats, your back and front squats. Squats would strengthen your upper and lower body and the lower body muscles on the thighs and calves and also your back gets stronger. Also, when you go to the gym, do a lot of abdominal exercises.

Free weights or machines? Take your pick.

It depends on the type of exercise. Biceps, triceps, leg press, leg curls are to be done on the machine but don’t do squats on a machine because the weights on the machine don’t put the entire pressure on you and it’s somewhat fake, so squats must be done with free weights instead of machines because it helps you balance and that way the entire weight would come on your body and help you gain more strength.

What’s the one thing that you would advice to aspining female athletes?

Don’t lose hope, be regular and don’t overeat. It’s a misconception that a weightlifter or power lifter should eat a lot and only people with more body weight can be strong.